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How to cook healthy mackerel with vegetable sauce: it will be very tender and juicy

Iryna MelnichenkoFood
Mackerel in vegetable sauce. Source: freepik

Mackerel can be baked, salted, marinated, stewed with vegetables and sauces. To make the fish juicy, marinate it before baking.

How to bake mackerel deliciously

Chef Valeriy Ponomar shared a recipe for delicious mackerel with vegetable sauce on Instagram.

Mackerel recipe

Ingredients:

  • Mackerel - 1 pc.
  • Tomato - 2-3 pcs.
  • Onion - 1 pc.
  • Garlic - 3-4 cloves.
  • Thyme - 1 sprig
  • Dried chili - 1/2 tsp.
  • Cream 30% + 100 ml
  • Salt and pepper - to taste
  • Capers - 3-4 pcs.
  • Anchovies - 2 pcs.

Method of preparation:

1. Bake the vegetables in the oven for 20 minutes at 200 C.

Vegetables for baking

2. Divide the mackerel into fillets, cut off the rib bones and remove the strip from the backbones with tweezers. Sprinkle with salt, pepper and dried chili, brush with oil on the skin side and bake for 20 minutes at 180 C, skin side up.

Mackerel fillet

3. Grind the baked vegetables in a blender and add the cream, pass through a sieve to smooth the sauce and add the capers and anchovies to the finished sauce, pour over the fish.

Fish with sauce
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